Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 chin-up/ 8-12 jumping chin-up

Even: 20 steps jumping lunge

WOD: 5 Rounds for time

10 Burpee box jump (24/20)

15 Toes to bar

25 Double under

Strength:

every 1.15 for 8 rounds 3 reps Bench Press 

(climbing)

WOD: 

AMRAP 10 Min.

12 Kettlebell Swing (55/35)

8   Dips

rest 2 minutes

AMRAP 10 Min.

15 cal. row

15 v-up

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Deadlift

WOD: For time

Cash in: 50 push-up

then 4 rounds

10 Push Press (60/40)

10 Burpee pull-up

Cash out: 50 push-up

Strength:

every 45 seconds for 20 rounds 1 Squat Snatch

(increase the weight every 2 rounds)

WOD: ''KAREN''

For time

150 Wall Ball (9/6)

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 15-20 sit-up with medicine ball 

Strength:

up to heavy 1 push press + 2 push jerk in 12 minutes

WOD: AMRAP 12 Min.

200m Run

16 Dumbbell Snatch (45/35)

12 Box Jump Over (24/20)

Accessory: EMOM 6 Min.

Odd: 12 steps double dumbbell reverse lunges

Even: 10 bentover dumbbell row

Strength:

every 1.30 for 10 rounds 5-5-3-3-2-2-2-1-1-1 reps of Squat Clean

WOD: For time

10-9-8-7-6-5-4-3-2-1 reps of

Squat Clean Thruster (50/35)

Chest to bar pull-up

Strength: 

every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Bench Press

Conditioning:

4x400m Row 

Rest 1:1

WOD: AMRAP 12 Min.

30 Double under

6   Hang Power Snatch (45/30)

Strength/Conditioning: EMOM 12 min.

odd: 4-8 strict pull-up/8-12 jumping pull-up

even: 10-15 burpee

WOD: AMRAP 15 Min.

12 medicine ball clean (9/6)

6/6 dumbbell strict press (45/35)

12 box jump(24/20)

CORE: 2 Rounds for time

30 sit-up

30 knees to chest

60 seconds plank

Strength:

every 1.30 for 8 rounds 4-4-3-3-2-2-1-1 reps of strict press

WOD: 4 rounds for time

15 sumo deadlift high pull (42.5/30)

20 toes to bar

25 push-up

Strength:

every 1.30 for 8 rounds 8-7-6-5-4-3-2-1 reps of Overhead Squat

WOD: For time (15 minutes time cap.)

21-15-9 reps of

Hang Power Clean (40/25)

Dumbbell Snatch (35/25)

immediately into

15-12-9 reps of

Hang Power Clean (50/30)

Dumbbell Snatch (45/35)

Accessory: EMOM 8 Min.

Odd: 6/6 double dumbbell box step-up

Even: 8-12 dips

Strength:

find your daily heavy bear complex in 12 minutes

WOD: Teams of 2 complete AMRAP in 24 minutes

10-20-30-40... reps of

Dumbbell Push Press (45/35)

Pull-up

Dumbbell Front Squat (45/35)

Row (for cal.)

Strength:

every 30 seconds for 30 rounds 1 Power Snatch

(increase the weight every 3 rounds)

WOD: AMRAP 12 Min.

4 Bar muscle-up

8 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

CORE: AMRAP 6 Min.

10 Hollow rock

15 V-up

Strength:

every 1.15 for 11 rounds 5-5-3-3-1-1-1-3-3-5-5 reps of back squat

WOD: For time

12-9-6-9-12 reps of

Clean&Jerk (60/40)

Over the bar burpee

*50 double unders after every round

Strength:

find your 1RM Deadlift in 15 minutes

WOD: EMOM 24 Min.

Min 1: max. cal. row

Min 2: max. rep dips

Min 3: max. rep toes to bar

Min 4: max. rep dumbbell thruster (45/35)

Min 5: max. rep box jump over (24/20)

Min 6: rest!

Strength:

find your 1RM Clean&Jerk in 15 minutes

WOD: AMRAP 10 Min.

10 Wall Ball (9/6)

10 Burpee

Accessory: EMOM 10 Min.

Odd: 8/8 one arm dumbbell strict press

Even: 8-10 bent over dumbbell row

Strength:

find your 1RM Snatch in 15 minutes

WOD: AMRAP 20 Min.

10 Overhead Squat (50/35)

20 Dumbbell Snatch (45/35)

30 Sit-up

40 Double under

Strength:

Find 1RM Front Squat in 15 minutes

WOD:

8 minutes time cap.

2-2,4-4,6-6,... reps of

hand release push-up

hang power clean (50/35)

rest 2 minutes

8 minutes time cap.

2-2,4-4,6-6,... reps of

chest to bar pull-up

push press (50/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of bench press

WOD: Teams of 2 complete 2 rounds for time

100 cal. row

100 wall ball (9/6)

100 sit-up

Conditioning: 

every 1.15 for 10 rounds death by burpees + lunges)

(1 burpee+2 steps lunge,2 burpees + 4 steps lunge..., + 10 burpee+20 steps lunge)

WOD: AMRAP 20 Min.

5   chin-up

10 box jump(24/20)

20 seconds hollow hold

30 double under

Strength:

every 30 seconds for 30 rounds 1 power clean

(increase the weight every 3 rounds)

WOD: AMRAP 10 Min.

6 Pull-up

6 Thruster (35/25)

CORE: EMOM 9 Min.

Min 1: max. rep v-up in 45 seconds

Min 2: 60 seconds plank

Min 3: rest!

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Squat Clean

WOD: 20 minutes time cap.

cash in: 50 cal. row

then 5 rounds for time

20 push-up

10 deadlift (110/70)

cash out: 50 cal. row

Strength:

find 3RM Back Squat in 12 minutes

WOD: For time (12 minutes time cap.)

''Double Grace''

60 Clean&Jerk (60/42.5)

Accessory: EMOM 10 Min.

Odd: 12-16 steps lunge with dumbbells

Even: 8-12 dips

Strength:

every 1.30 for 10 rounds 4-4-3-3-2-2-2-1-1-1 sets of 1 power snatch + 1 hang squat snatch

WOD: AMRAP 16 Min.

15 Wall Ball (9/6)

15 Toes to bar

200m Run

Strength:

up to heavy 3 reps Push Press in 12 minutes

WOD: For time

2   bar muscle-up

9   sumo deadlift high pull (42.5/30)

12 burpee box jump over (24/20)

4   bar muscle-up

12 sumo deadlift high pull (42.5/30)

14 burpee box jump over (24/20)

6   bar muscle-up

15 sumo deadlift high pull (42.5/30)

16 burpee box jump over (24/20)

8   bar muscle-up

18 sumo deadlift high pull (42.5/30)

18 burpee box jump over (24/20)

Strength:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of back squat

WOD: 10 Rounds for time

5 Bodyweight bench press

5 Strict pull-up

150m Run

Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 10-15 burpee

WOD: EMOM 16 Min.

Min 1: max. rep push-up

Min 2: max. steps lunge

Min 3: max. rep v-up

Min 4: rest!

CORE: EMOM 9 Min.

Min 1: 20 seconds hollow hold

Min 2: 20-30 kettlebell russian twist

Min 3: 30 seconds flutter kicks

Strength: 

every 1.30 for 8 rounds 4-3-2-1-1-2-3-4 reps of Clean & Jerk

WOD:

AMRAP 10 Min.

10 Wall ball (9/6)

20 Double under

rest 2 minutes

AMRAP 10 Min.

200m Row

12 Dumbbell snatch (45/35)